The 50 set on Friday was great! Started off pretty relaxed and "flowing" then started to get those heart rates up towards the end! The key is to stay consistent throughout - even with less and less rest as the set goes on.
The Monday workout is meant to be pretty aerobic - nothing too crazy. Mix up your strokes with the emphasis on breaststroke - if you want to try putting a pull bouy inbetween your legs like you normally would for pulling, and do breaststroke kick it's a great way to train your body to keep your knees together longer as well as working on the finish or "whip" part of the kick. Enjoy!
-Coach Kristin
April 12, 2013
Masters 5:30-6:30 PM
6 x 75 or 50
(50 Back Drill / 25 Back Swim)
@ :20 Sec
rest
**Drill options:
-false lift
-6K switch
- L.A. combo (3 free / 4 back)
- any others you know
5 x 50 Kick @
1:05 / 1:10 / 1:15 / :20 sec rest
Odds = on side face out of water
Evens = choice
Main Set : 24 x 50 (1-12: steady
/ 13-18: desc. / 19-24: finish!!)
1-3 @ 1:20 / 1:30 / :45 rest
4-6
@ 1:15 / 1:25 / :40 rest
7-9 @ 1:10 /
1:20 / :35 rest
10-12 @ 1:05
/ 1:15 / :30 rest
13-15 @ 1:00
/ 1:10 / :25 rest
16-18 @ :55
/ 1:05 / :20 rest
19-21 @ :50
/ 1:00 / :15 rest
22-24 @ :45
/ :55 / :10 rest
Cool Down: 200 easy
Total = 2,600 (Max.)
April 15, 2013
Masters 5:30-6:30 PM
Warm-up: 200 choice
swim
200 easy kick
200 stroke other
than freestyle
8 X 25 @ :40 / :50 / :10 rest
2 x [2 ½ fast 1
easy, 1 fast]
Main Set: **twice through**
200 swim choice @3:20 / 3:30 / 3:40 / :30 rest
3 x 100 swim choice @ 1:40 / 1:45 /1:50/:20 rest
6 x 50 @ 1:10 / 1:15 / 1:20 / :10 rest
6 x 50 @ 1:10 / 1:15 / 1:20 / :10 rest
Odds = breaststroke
kick
Evens = breaststroke
swim
200 drill [50 separation drill / 50 swim / 50 1Pull/3kicks / 50 swim]
Cool Down: 200 choice
Total yards: 3,000
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